--- Find A Workout ---
Workout | Rob's Revenge |
Ability Level: | USS ABC Level |
Type: | Middle Distance Free |
Course: | SC Yards |
Duration: | 120 Minutes |
Distance: | 5750 |
Author | Rob Valentine |
Submitted By: | Rob Valentine |
Club: | Slug Lifegaurds |
Club/Author Info: | This is one is for all those Highschool Hell Weeks>>> |
Set Category
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Set Description
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Set Intervals
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Warm-up
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500 Swim 250 Kick (fins optional) 250 Pull
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None
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Warm-up
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10 X 75 IM Edit 1.Fly, Back, breast 2.Back, breast, free... 3.Breast, Free, fly... 4.Free, Fly, back 2x (5x100's)
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:15 sec rest 1st Set on 1:25 2nd Set On 1:20
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Main Set
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3 X 500's 2 x 400's 1 x 200's
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500's on the 6:45, 7:00, 7:15 400's on 500 race pace: Broken @ the 100's for 5sec./ 1 Min. rest inbetween 400's 200 strong walls
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Pull Set
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Hypoxic Pulling 3-5-7-9 5x 200's
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3:00min
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Other
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10x 25's butterfly
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:25 sec
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Warm-Down
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250-500
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Total = 5750 SC Yards
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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